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Cardio Tai-chi Manual

Cardio Tai-chi Manual

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Published by Monoc

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Published by: Monoc on Jul 29, 2009
Copyright:Attribution Non-commercial


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What is Cardio Tai-Chi?
Cardio Tai-Chi is a combination of ancient Chinese wisdom and modernsport science. It is a high energy, low-impact exercise that based on the philosophies of the Chinese martial art and holistic health system, Tai-ChiChuan. Using an innovative teaching approach, the “Tai-Chi Bird” story,Cardio Tai-Chi is easy to learn, remember, and practice by oneself or ingroups.Martial arts have become a great source for cardiovascular exercise. For example, Cardio Kickboxing and Tae-bo are hybrids of boxing, martial arts,and aerobic dance that offer a high-intensity workout. While their popularitycontinues to rise, so do reports of injuries. Cardio Tai-Chi was developed inresponse to the need for a cardiovascular workout that did not put the joints,ligaments, and muscles at risk. Cardio Tai-Chi maintains a high energy levelwhile remaining less aggressive. In this way, there is a far less possibility of hyper-extension of the joints or pulled muscles when training.The American College of Sports Medicine recommends that in order tokeep a healthy heart, one should try to maintain a balanced, low-fat diet andto perform at least 20 minutes of cardiovascular exercise 3 to 5 times a week.The aerobic exercise should fit the individual and a good exercise programwill be aimed at the goals of the individual; whether it is to lose weight, tostay healthy, or for athletic training. Throughout the following pages, we will prove to you that Cardio Tai-Chi is one of the best exercises that meet thecriteria for quality cardiovascular fitness regimes.
 byChi-hsiu Weng, Ph.DOnce upon a time, high in the Wu Tang Mountains of Northern China, lived aKungfu Master named Hwang who liked to hear the birds sing. One day hewent to the village market and bought a baby sparrow to bring home. Hwangattended to the bird’s daily needs and was always caressing the sparrow
Grasp the Bird's Tail
) between his two hands. Gradually the sparrow grew bigger and started hopping on one leg
Golden Rooster Stands on One Leg
)trying to get away from the master's palms. One day the bird grew largeenough and was able to spread her wings
White Crane Spreads Its Wings
)and flew out into the open sky reaching to the clouds (
Wave Hands LikeClouds Drifting By
). The bird was so happy that she was singing (
Play theFiddle
) and dancing (
Frog kick 
) in circles.Master Hwang opened the window
(Open the Window to View the Moon
)waiting for the bird to return home, however, to his disappointment it never happened. So Hwang decided to go out for the bird himself. First, he wentabout riding a horse (
Parting Wild
Horse's Mane
) searching for the bird.When the bird finally came into his sight, he used a bow and arrow (
ShootTiger with Bow and Arrow
) attached with a net to catch it. The Master shotthe arrow and caught the bird, picked up the bird gently by its tail out of thenet and brought it back 
to his mountain retreat (
Carry Tiger Back to theMountain
). The bird thereafter was allowed to sing only in the cage. Hwangwas forever renowned as the “Master of Grasping the Sparrow’s tail”.The End.A more condensed way of reciting the story is as follows:“The bird is
. It then flies into the
. The master 
opens the window
and jumps out ontoa
. He is looking for the bird to
bring back 
This manual was designed to be a companion to the videotape, Dr. Weng’sCardio Tai-Chi 101. It will help you to use the tape more effectively in your training and will serve as a guide for perfecting the details of your movements.Please keep in mind, that this is a comprehensive way to learn the practical essence of Tai-Chi. Cardio Tai-Chi is an attempt to re-integrate philosophy and movement. It is a holistic approach to overall well-being.Cardio Tai-Chi also has the ability to adapt to the students specific goals andneeds, thus having the effect of overall fitness included with such personalgoals as stress reduction or self-defense. For beginners, the tape might seemoverwhelming with the variety and complexity of the movements, but don’t be discouraged. Take the movements at your own pace and try to learnsomething new each time. For students that have had some training before,Cardio Tai-Chi will help you add innovation to your old techniques. For  beginners and advanced students, Cardio Tai-Chi is meant to mend the divide between Tai-Chi, martial arts, and fitness.I would like to express my appreciation for all the people involved in this project:Thank you for your interest in Cardio Tai-Chi. I hope you will have productive and enjoyable time training.Dr. Chi-hsiu Daniel Weng
The Concept of the 3 A’s
A Unique Perspective on Studying Cardio Tai-Chi1 – Adaptability
Adaptability means being flexible to what the practitioner brings into theCardio Tai-Chi system. There is the potential for each individual practitioner to have a different outcome to their training because each individual brings intheir own past experiences and training in the physical/movement arts. Thesefactors can be easily assimilated into the Cardio Tai-Chi movements, leadingto a very individualized training session.
2 – Applicability
Applicability means that what the practitioner has learned in the CardioTai-Chi system can be easily adapted to his or her everyday life. Thisincludes balance, flexibility, stress-control, and self-defense.
3 – Accessibility
Accessibility is where Adaptability and Applicability meet. The flexibilityof the system and the nature of the individual unite. The outcome is a holistictraining approach that allows for people, regardless of their level of fitness, to better themselves using physical exercise.Using the Cardio Tai-Chi approach, you can practice anywhere, anytime,and for as short or as long as time as you see fit. This also is whatAccessibility means to the Cardio Tai-Chi practitioner.
How to use the Cardio Tai-Chi 101 tape as a Learning Aid
Before beginning your training in Cardio Tai-Chi, there are a few preliminary steps you should take:1- First, as in any aerobic/cardiovascular exercise, you should follow theseguidelines:
Wear comfortable clothing and shoes that allow for proper circulation and that will minimize shock to the feet and legs fromthe exercise
Don’t practice immediately after eating or consuming alcohol
Be sure to keep hydrated – Drink plenty of water 
Practice in a well-ventilated area
Don’t overtrain – make sure you can handle the training volume andintensity and allow proper time for your body to recover betweensessions2- Find your Target Heart Rate (THR). To estimate your THR, first take your  pulse to find your Resting Heart Rate (RHR) and then follow this equation:(220-age-RHR) x (.50 to .85) + RHR = THR The (.50 to .85) is a percent based on your level of fitness:65% to 70% - for elderly, overweight, or people in poor physicalcondition70% to 75% - for improving cardiovascular condition and peoplewho are young or middle aged and semi-active in exercise80% to 85% - for people who are regularly active in exercise or athleticsYour THR range is __________ to _________ beats/min. which equals 50%to 85% of your heart rate reserve.3- Keep in mind the 3-6-9 method. The 3-6-9 method will help you get themost out of your Cardio Tai-Chi practice. It consists of:The
Tips for the Cardio Tai-Chi practitioner:1-Be sure to get a physical checkup before you begin training.Take the precaution of doing a progressive increase of volumeand intensity of training in order to avoid injury.2-Concentrate and try to learn something new or to improve your ability every workout.3-Relax and maintain an open mind. Be creative in themovements.The
Combinations:The Internal 3 Combinations (the 3 actions inside the body):1-“I” – Mind (attention)2-“Chi” – Breath (energy flow)3-“Li” – Force (power)The External 3 Combinations (physical alignment)1-Shoulder & Hip – Front View Alignment2-Elbow & Knee – Side View Alignment3-Hand & Foot – DirectionThe
Techniques (composed of 3 groups):
Group A: Growth of the Bird 
1-Grasping Bird’s Tail2-Golden Rooster Stands on One Leg3-White Crane Spreads Its Wings
Group B: Action of the Bird 
1-Waving Hands like Clouds Drifting By2-Playing the Fiddle3-Frog Kic
Group C: Master’s Actions
1-Open the Window to View the Moon2-Parting Wild Horse’s Mane3-Carry Tiger Back to Mountain

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